WOD / Blog
11 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 5 Dumbbell Push Press (50/35)(35/20) 5 Knees to Elbows 100 Meter Run Stimulus/Focus: This rep scheme is short and should allow you to complete […]
10 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Clean 5 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (16 Minute Time Cap) 15-12-9-12-15 Calorie Row Cleans (115/75)(75/55) Stimulus/Focus: This will be a cardiovascularly taxing workout. Find a steady pace and just keep moving. Completing the cleans in singles will save your […]
08 August 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
07 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 RFT (18 Minute Time Cap) 6 Snatches (115/75)(75/55) 36 Double Unders Stimulus/Focus: The bar should be moderate in weight. Find a steady pace on the snatches-think singles. […]
06 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Rig Work: 10 Minutes to Work on Rig Skills WOD: Jennifer Complete as many rounds and reps as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps F: 35-lb kettlebell, 20-inch box M: 53-lb kettlebell, 24-inch box Masters: 1/25# KB; Step Ups Canadian 1st Class Constable Jennifer […]
05 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute GAFAP 3 Burpee Box Step Overs (Bodyweight) 3 Dumbbell Deadlifts (50/35)(35/20) 6/6, 9/9, 12/12 . . . Stimulus/Focus: Find a steady pace and just […]